| Fast Prep

brazilian black bean stew

prep: 30 minutes | stand: 1 hour | slow cook: 8 to 10 hours (low) or 4 to 5 hours (high) | MAKES: 8 servings (1 cup each)

• 12 oz. dried black beans
• 2 large smoked ham hocks
• 4 cups reduced-sodium chicken broth
• 1½ cups chopped onions
• 3 fresh jalapeño chile peppers, seeded and minced (tip)
• 4 cloves garlic, minced
• ½ cup dry sherry
• 2 oranges
• ¼ cup snipped fresh cilantro
• Hot cooked rice (optional)

1. Rinse beans. In a large pot combine beans and 8 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes. Remove from heat. Cover and let stand 1 hour. (Or place beans in 8 cups water in pot. Cover and let soak in a cool place overnight.) Drain and rinse beans. Place beans in a 4-qt. slow cooker.

2. Add the next six ingredients (through sherry) to slow cooker. Remove 1 Tbsp. zest and squeeze ½ cup juice from the oranges. Add zest and juice to bean mixture in cooker.

3. Cover and cook on low 8 to 10 hours or on high 4 to 5 hours. Transfer ham hocks to a cutting board. When cool enough to handle, use two forks to pull ham away from bones into shreds. Discard bones; return shredded ham to slow cooker. Stir in cilantro. If desired, serve stew over hot cooked rice.

PER SERVING: 253 cal., 5 g fat (2 g sat. fat), 19 mg chol., 333 mg sodium, 34 g carb., 7 g fiber, 5 g sugars, 16 g pro.